Thanks to Ms. V over in Chi-town for reminding me of this beauty.
Sukhasana (Easy Pose)
Kapalabhati (Breath of Fire). Three sets.
Taking hands to knee, open chest in slight backbend. Exhale, cave chest backwards. Move with the breath
One hand above head, other to floor. Stretch arm above head and over for side stretch. Repeat other side
Move between alternating side stretches
Cat/cow in table pose
Knee-down Tadasana (Mountain Pose)
Parighasana (Gate Pose). Stretch alternating sides of the torso (like step 4): first time, grounding arm is on outstretched leg, for the other side the grounding arm is on ground next to bent leg. Move between alternating side stretches
Repeat steps 7-9 with other leg
One armed Ustrasana (Camel Pose). One arm in air, one grounding on foot, shin, or on lower back (whatever version you practice)
Repeat other side
Ustrasana. Imagine the chest lifting with each breath, the heart pressing towards the ceiling
Sarvangasana (Rabbit Pose)
Adho Mukha Svanasana (Downward Facing Dog). Press the heart forward here, too, as you open the chest
Tadasana
Warrior lunges: from Tadasana step forward into Virabhadrasana I, hold for a complete breath, and step back to Tadasana. On next step, come forward with opposite leg
Repeat 10-16x
Pause in Virabhadrasana I
Interlock hands behind back for gentle chest opener
Repeat steps 19 and 20 with other leg
Sun Saluations 4-6x
Vinyasato floor
Paripurna Navasana (Upward Boat Pose)
Ardha Navasana (Half Boat Pose)
Upavishta Konasana (Seated Wide Angle Pose)
Matsyendrasana (Seated Twist Pose), repeat other side
Setu Bandhasana (Bridge Pose)
Either repeat Setu Bandhasana or move into Urdhva Dhanurasana (Upward Bow Pose)
Wale-den-de-bobo-den-di-bili-d
Wale-den-de-bobo-den-di-bili-d
Wale-den-de-bobo-den-di-bili-d
Wa-damm-de-dumm!
Happ-tili-lula-domm
Thanks to Ms. V over in Chi-town for reminding me of this beauty.